1

Early To Rises
Total Health Breakthroughs
www.totalhealthbreakthroughs.com
245 NE 4th Ave., Suite 201, Delray Beach, FL 33483
Phone 800-681-6476
Total Health Breakthroughs - Copyri ght (c) 2008
All material herein is provided for information only and may not be construed as personal medical
advice. No action should be taken based solely on the contents of this information; instead,
readers should consult appropriate health professionals on any matter relating to their health and
well-being. The publisher is not a licensed medical care provider. The information is provided with
the understanding that the publisher is not engaged in the practice of medicine or any other
health-care profession and does not enter into a health-care practitioner/patient relationship with
its readers. We are not responsible for the accuracy, reliability, effectiveness, or correct use of
information you receive through our product, or for any health problems that may result from
training programs, products, or events you learn about through the site. The publisher is not
responsible for errors or omissions. The FDA has not evaluated these statements. None of the
information or products discussed on this site are intended to diagnose, treat, mitigate or cure any
disease.

Copyright 2008 Fourth Avenue Health Group, LLC, located at 245 NE 4th Avenue, Delray
Beach Florida 33483, is a subsidiary of Early to Rise. All rights reserved. Total Health
Breakthroughs is published weekly as a free email subscription service by Fourth Avenue Health
Group, LLC.

About Michael Masterson www.earlyt orise.com
Michael Mast erson has developed a loyal following through his writings in Early t o Rise, an e-
newsletter published by Agora, Inc. that mentors approximately 300,000 readers daily.
Masterson is the author of the Wall Street Journal best sellers Seven Years to Seven Figures:
The Fast Track Plan to Becoming a Millionaire; Automatic Wealth: The Six Steps to Financial
Independence; Automatic Wealth for Grads and Anyone Else Just Starting Out; Power and
Persuasion: How to Command Success in Business and Your Personal Life (all published by
J ohn Wiley & Sons); and Confessions of a Self-Made Millionaire.

About Total Health Breakthroughs www.totalhealthbreakthroughs.com
Total Health Breakthroughs is a free, weekly natural health eNewsletter that offers alternative
solutions for mind, body and soul and is your complete source for no-nonsense, natural health
information.

Our mission is to provide you with the latest information and progressive techniques regarding
organic health and wellness, natural remedies and preventative therapies to help your longevity
dispelling mainstream myths about diet, exercise, nutrition, health and healing, pain relief,
relationships and more.

Total Health Breakthroughs cuts to the chase - separating fact from fiction - and providing you
with unbiased information on the issues that are critical to your health. We expose the hidden
secrets about common ailments and how to naturally prepare your body for peak performance.

You get the latest breakthroughs in alternative medicine, fitness, and nutrition as well as
motivational guidance to help you achieve your goals. Every week, we provide you with practical
strategies and real-world scientific discoveries that can help you melt off the pounds, pack on
muscle and eliminate the underlying causes of disease.

Total Health Breakthroughs i s your road map for becomi ng stronger, healt hier, and
functi onal ly younger year after year!

2
INTRODUCTION:

What follows are what I think are some of the very best ideas about
health that have been featured in our flagship publication, Early To
Rise.
Most of these ideas are my own, derived from experience along
with my reading and study of various topics. Others a few consist
of writings from experts in the health field such as Dr. Al Sears and Dr.
Joseph Mercola to name a few.
The suggestions and tips youll discover in the next 30 pages are
not arranged in any particular order.
I hope the experiences of mind help you find and enjoy continued
healthy living in the days and years ahead.

Michael Masterson
Founder
Early to Rise







3
TABLE OF CONTENTS

Why you can't always believe what the government
tells you about important health issues ....................................... 6

Eating right: what you need to know about "good"
and "bad" fat ............................................................................ 6

The most dangerous fat of all................................................... 8

How to eat like a Frenchman and stay lean................................ 8

For maximum health, pay attention to two things.......................... 9

A six-week program to feel younger, look better, and
have more energy ..................................................................... 10

The health benefits of French vs. German wines............................ 11

Sleeping late may be harmful to your health................................. 11

Health tip: cut the grapefruit ...................................................... 12

How to avoid heart disease......................................................... 12

Beware of worthless knee surgery ............................................... 13

Are your teeth poisoning you?..................................................... 14

Good for your health: boning up on the terms............................... 14

Another reason to include more fish in your diet............................ 15

The truth about eggs ................................................................. 15

10 ways to slow the aging process............................................... 16

It's good to know: how to keep your bones steel
strong...................................................................................... 18

Quick relief for a sunburn . . . from an unexpected
source...................................................................................... 18

4

The cause of -- and cure for heartburn...................................... 18

Catnip isn't just for cats ............................................................. 18

An old cure for a sore throat ....................................................... 19

Your body's "red-light" warning signals ........................................ 19

Royal jelly: the food of queens.................................................... 19

Cut the carbs and decrease your cancer risk ................................. 20

Want to lose weight? eat your breakfast....................................... 20

Heart help from down under ....................................................... 20

How to keep yourself from shrinking as you age............................ 20

My no. 1 memory fitness technique ............................................. 21

A newly discovered healing benefit of aloe.................................... 21

When it comes to medical advice, always be skeptical.................... 22

A realistic approach to weight loss............................................... 22

One surprising benefit from sleeping on your
stomach................................................................................... 23

The sour side effects of Sucralose................................................ 23

Want to lose weight? add some almonds to your diet..................... 24

What every man (and woman) should be able to do in an
emergency ............................................................................... 24
The sedentary lifestyle of today's youth ....................................... 24

Glucosamine ... can it really help osteoarthritis?............................ 25

Lying yourself into a better mood ................................................ 25

Sore back? here are 3 easy stretches you can do at
your desk................................................................................. 26

5

Canary in the coal mine ............................................................. 27

Cut your exercise time in half... and get better
results ..................................................................................... 28

The cardio myth........................................................................ 28

Fight the flu by staying healthy................................................... 29

Fitness tips for travelers............................................................. 30

Okay ... who doesnt have time to exercise now?. ......................... 30

Why is the lifespan of Americans decreasing? ............................... 31

Drink diet drinks ... and gain weight! ........................................... 31

3 good reasons to eat organic fruit and vegetables........................ 32

A healthy diet helps prevent skin cancer....................................... 32

How you can help the ER doctor save your life .............................. 33

Eat more to lose more (weight, that is)........................................ 34

It's good to know: how to fight the winter blues............................ 34

How to avoid becoming a fat thin person...................................... 35











6


LIVING THE HEALTHY LIFE

WHY YOU CAN'T ALWAYS BELIEVE WHAT THE GOVERNMENT
TELLS YOU ABOUT IMPORTANT HEALTH ISSUES
Don't trust agencies like the National Institutes of Health and the
American College of Cardiology when it comes to information about
cholesterol. Not too many years ago, they didn't know what cholesterol
was (and didn't seem to care). When they figured it out, they wanted
you to keep your overall level below 150. Then, in 2001, when they
finally admitted that measuring overall cholesterol levels makes no
sense at all, they recommended keeping your LDL level below 100.
Now, they want to lower that target to 70. Why? Maybe because every
time they lower the target, the number of patients who buy expensive
statin drugs increases. It's already at 35 million. If the LDL target level
drops to 70, another 5 million people will be on these drugs -- even
though there's no scientific evidence that 70 is a safer number than
100.

EATING RIGHT: WHAT YOU NEED TO KNOW ABOUT "GOOD"
AND "BAD" FAT
Although many health experts are telling us that we have too much fat
in our diet, the truth is that that most people are actually deficient in
essential fatty acids (EFAs), especially omega-3 fatty acids.
By increasing your consumption of these vitamin-type fats, you can
lower your chance of getting heart disease, reduce inflammation in
your joints, enhance your immune response against cancer, and
promote healthy brain function.
The point is that the types of fat you eat make a big difference in your
risk of developing or dying of heart disease. Despite what you've
probably been led to believe, it's not necessary to reduce fat
consumption in order to reduce your risks. It is important, however, to
change the KINDS of fats you eat.
In a recent study published in the New England Journal of Medicine,
researchers concluded that replacing unhealthy fats like margarine and
shortening with healthy sources of fats -- such as olive oil, avocados,
nuts, and cold-water fish -- was more effective in preventing coronary
disease than reducing total fat intake.

7
Here's an easy way to remember which fats are good and which are
bad, plus the best way to get the important fats you need.
* Saturated fats are those that are solid at room temperature. They
are found in meat, dairy products, palm and palm-kernel oils, cocoa
butter, and coconut oil. Numerous epidemiological analyses have
observed that increased consumption of saturated fat is linked to
increased incidences of heart disease and cancer. While some
scientists (including Dr. Robert Atkins) have argued that saturated fats
have been unfairly maligned for their role in the development of heart
disease, most nutritionists advise that saturated fat be kept to 10
percent or less of your total daily calories.
* Monounsaturated oils are those that are liquid at room temperature
but become cloudy or solid when refrigerated. They include olive oil
and canola oil and are present in avocados. Studies have shown that
cultures that get the majority of their fat calories from
monounsaturated fats have a lower incidence of all types of
cardiovascular disease and many kinds of cancer. Health and nutrition
experts now recommend that the majority of your dietary fat intake
should be from monounsaturated oils.
* Polyunsaturated oils remain liquid even when chilled. They are
important because they supply the essential fatty acids. The most
commonly used vegetable oils, such as those made from corn,
peanuts, and soybeans, are high in omega-6 EFAs. Sources of omega-
3 fats include deep-sea (cold-water) fish like salmon, herring, cod,
mackerel, and sardines, as well as flaxseed (also known as linseed).
Most of us get adequate omega-6 from our diet. But unless you are
eating cold-water fish four or five times a week or chewing a
tablespoon of raw flaxseed daily, you will most likely benefit from an
additional omega-3 EFA supplement.
In the past, most people took fish-oil and flaxseed-oil supplements.
Unfortunately, both of these can have digestive side effects, ranging
from an unpleasant taste to noxious burping, nausea, and diarrhea.
The Health Sciences Institute has recently reported, however, on a
better alternative: perilla oil. We've found that perilla oil appears to be
the most inexpensive and best-tolerated source of these valuable
compounds. It delivers all of the benefits of omega-3 EFAs and in
some cases appears to be even more powerful than fish or flaxseed oil.
Most importantly, it's free of the digestive side effects that many
people suffer with the traditional sources of omega-3 fatty acids.



8
THE MOST DANGEROUS FAT OF ALL
Modern food processing has created unnatural kinds of fats called
"trans" fats, which are made when unsaturated oils are artificially
hydrogenated in order to increase stability and shelf life. Virtually all
packaged foods, including cake mixes, crackers, breakfast cereals, and
mayonnaise, are made with artificially hydrogenated fats. Trans fats
are also created when unsaturated fats are heated to high
temperatures, as in deep-fat frying.
Although they are technically unsaturated fats, trans fats behave like
saturated fats by clogging arteries and increasing the susceptibility of
cholesterol to oxidize. When the American Heart Association advised
Americans to give up butter in favor of "heart-healthy" margarine, it
was sadly guiding people out of the frying pan right into the fire. The
hydrogenated fats in most margarines have now been shown to be far
more damaging to the heart and arteries than the naturally saturated
fats in butter.
Your best bet? Read labels closely. If you see the words
"hydrogenated" or "partially hydrogenated," you can be sure the
product contains trans fats.

HOW TO EAT LIKE A FRENCHMAN AND STAY LEAN
for Pierre's breakfast, nothing but coffee
for his lunch, a little salad and meat and a small glass of red wine
for his dinner, meat, poultry, or fish covered in some rich sauce,
fresh vegetables, potatoes or pasta, unbuttered bread, a glass of
wine, and dessert
absolutely nothing but water or coffee (and plenty of cigarettes)
between meals
Pierre says the single glass of red wine twice a day is critical. And he
may be right. A recent study by a team of Spanish researchers found
that people who drink two glasses of wine a day are 50% less likely to
exhibit cold symptoms than are nondrinkers. The study, reported
earlier this year in the American Journal of Epidemiology, looked at
4,272 people, ages 21 to 69 years old, for a year.
The diet I follow to lose weight -- the Carb Addicts diet -- is
remarkably similar to the way the Pierre eats. Fish and above-ground
veggies are best then some meat and a little starch wine twice a
day (but only a glass each time) and plenty of supplements. Refined
carbs (starches) are clearly the worst. And though some people can

9
apparently eat some of them, I can't stay lean if I eat starch more
than once a day.
Instead of a cup of coffee for breakfast, I have a single boiled egg. For
lunch, I eat salad or veggies plus a small piece of fish or meat. For
dinner, I consume as much as I want of anything, including wine and
dessert, but it must all be eaten within a 60-minute period.
The Italians -- also generally thin -- eat in a very similar way.
If you've had trouble keeping thin, you might want to give this eating
approach a try.

FOR MAXIMUM HEALTH, PAY ATTENTION TO TWO THINGS
I read something yesterday that I thought you might appreciate. It's a
way of thinking about health -- a two-pronged approach to staying
healthy that comes from naturopathy, a healing system postulating
that disease occurs when one of the body's basic functions breaks
down.
Two of the body's most basic functions are digestion and elimination --
eating and, well, you know.
The basic idea is this: If you give your body what it really needs and
help it eliminate toxins, you will be and stay healthy. You will increase
your vitality, reduce your chances of getting sick, and rid yourself of
any physical problems you currently have.
It's hard to disagree with this in theory. After all, what could affect a
natural organism more than what that organism takes into itself for
fuel? And who wouldn't want to rid his body of poisons?
How good are you at following this simple, two-part program?
What about your input? Do you consume good stuff or are you filling
yourself full of toxic crap? From what I've read, I believe that sugar is
the single greatest "input" problem modern eaters have. Refined sugar
is omnipresent. It's in cakes, cookies, and candies, of course, but it's
also in fruits, fruit juices, canned goods (including, sometimes,
vegetables and meats), packaged goods, medicines, etc.
Starches -- and particularly refined carbohydrates -- are also poison.
Yet government and medical health professionals recommend we eat
this junk four or five times a day.
Chemicals and chemically infused animal products are also ubiquitous
and harmful. Yet they are hardly talked about in the health media.

10
I asked Dr. Al Sears (the chairman of the advisory board for Total
Health Breakthroughs) for some tips for better digestion and
elimination. Here's what he said:
1. Chew your food well before swallowing. Chewing is the first step in
digestion. When you gulp your food, you unnecessarily reduce the
efficiency of digestion.
2. Minimize your intake of refined, processed foods. These man-made
concoctions are alien to your digestive system. The human body is
remarkably adaptable and will often find a way to derive energy. But,
over time, the adaptation itself can have untoward consequences.
Many processed foods also have preservatives. The problem is that the
same substances that retard spoiling retard digestion as well.
3. For elimination, the most important thing you can do is exercise
regularly. Exercise is nature's most powerful cathartic.
4. Try an occasional fast. A one- to three-day juice or water-only fast
can give your digestive system a break and help eliminate toxins.
5. Herbs can help. For aiding digestion, my favorite is cascara sagrada.
It is made from the bark of a tree that grows in the Northwest. One
ounce of fluid extract in a glass of pineapple juice after dinner is an
excellent treatment for chronic constipation, dyspepsia, and
indigestion. For aiding elimination, my choice is a weed-like herb called
milk thistle. One 300-mg capsule taken three times a day for a week
can detoxify and rejuvenate the liver.
6. Practice "contemplative eating." Try to break the habit of eating
while watching television or reading. Think about eating while you eat.
Not only will you better enjoy one of life's greatest pleasures, but
focusing your attention also aids in initiating the process of digestion.

A SIX-WEEK PROGRAM TO FEEL YOUNGER, LOOK BETTER, AND
HAVE MORE ENERGY
Want to lose a few years? Get rid of that paunch? Muscle out, limber
up, and feel better? You can make a great start in six weeks by
following Dr. Al Sears' Anti-Aging Plan.
Week One: Start taking anti-aging vitamins, particularly those that
lower homocysteine levels: B12 (500 mcg), folic acid (800 mcg), B6
(25 mg), riboflavin (25 mg), and trimethylglycine (500 mg). (I take a
packet of something called AMPM.)
Week Two: Begin a daily routine of stress-reducing techniques.
Meditate. Breathe. Walk slowly. Enjoy yourself. (I actually block in 15
minutes on my calendar to do this during my workday.)

11
Week Three: Begin an anti-aging strength-training (high-
intensity/short-duration) routine three times a week. Slow, smooth
movements are best to reduce the risk of injury.
Week Four: Begin to change your diet. Avoid high-calorie foods, eating
after dinner, and overeating. Try some short-term fasting.
Week Five: Correct any hormone imbalances. Have your hormone
levels checked -- especially your testosterone, estrogen, and DHEA.
Then talk to a doctor who understands these things about how to
naturally regulate yours.
Week Six: Regain youthful levels of HGH (human growth hormone --
the most powerful factor in staying young) by eating more protein and
exercising more strenuously.

THE HEALTH BENEFITS OF FRENCH VS. GERMAN WINES
According to an article published in the Journal of the American
College of Cardiology, German researchers say wines from their
country aren't as good as French wines for battling heart disease.
"French wines are richer in flavonoids, polyphenols, and phytoalexins
than are German wines," the study found.
Other wines that are probably similar to the French ones: those
produced in Italy, California, and South Africa. And I think -- though I
don't have any proof of this -- that drier wines (which have less sugar
content) are better for you than sweeter ones.

SLEEPING LATE MAY BE HARMFUL TO YOUR HEALTH
One of THBs basic secrets of success is to get up early. As it turns out,
getting up early may also be good for your health. Thanks to Bob Bly
for letting us know about a study recently published in the Archives of
Internal Medicine that found that getting too little sleep, on a regular
basis, puts you at a higher risk of heart disease.
According to researcher Najib T. Ayas, a sleep specialist with Brigham
and Women's Hospital in Boston, "Too little sleep puts stress on the
body. People don't take it seriously. People brag about getting only
four hours of sleep a night. But no one brags that they don't exercise,
that they smoke every day. Sleep is not in the realm of a healthy
lifestyle. I'm hoping that's where it will eventually be -- one of the
pillars of good health."



12
HEALTH TIP: CUT THE GRAPEFRUIT
Grapefruit, according to something I read today, can multiply the
effect of certain drugs by up to 1,000%. This dangerous effect has
been documented for anti-anxiety drugs, Viagra, statin cholesterol-
lowering drugs, calcium channel blockers, and blood thinners such as
warfarin.

HOW TO AVOID HEART DISEASE
After decades during which Americans followed the American Heart
Association's recommendations, heart disease remains the No. 1 killer
in this country. The AHA's approach is failing because it missed the
cause of the epidemic. To make matters worse, evidence is mounting
that it based its recommendations on false assumptions -- and
adherence to those recommendations actually caused new epidemics
of other diseases.
The AMA's recommendations fall into three categories. Most Americans
can recite them.

1. Nutrition: Eat less fat.
2. Exercise: Increase cardiovascular exercise.
3. Early diagnosis: Monitor and control blood-cholesterol levels.
But since millions have been swearing off traditional foods, running on
treadmills like never before, and spending billions on prescription
drugs to lower their cholesterol levels, heart disease has stubbornly
clung to its position as the biggest cause of both disease and death.
The reason these attempts have failed is that they are based on the
wrong information. In contrast to what we've been told:
Dietary fat is not the problem -- starch is. You can eat meat if you
like, but limit your intake of meats high in saturated fats or
preserved with nitrite.
Inactivity is not the problem -- prolonged stress is. Long-duration
cardiovascular exercise is not what your heart needs. It is a waste
of your time and actually causes additional problems.
Cholesterol isn't the problem -- oxidation and inflammation in your
arteries is. Your cholesterol level doesn't have to stay below 200 --
and cholesterol-lowering drugs are bad for your heart and your
general health.
As a result, in some cases, the AHA's recommendations have had the
same effect as throwing gas on a fire. That's because:

13
Low-fat diets are higher in starches -- and that worsens the
problem.
Long-duration cardiovascular exercise mimics prolonged stress and
breaks down vital cardiopulmonary reserve.
Cholesterol-lowering drugs interfere with energy production in your
heart and block your capacity to reduce oxidation in your heart and
arteries.
Nutrition, exercise, and screening tools for early diagnosis are
collectively the foundation of all disease prevention. But when it comes
to heart disease, the main focus of the nutritional change should be to
reduce starches as opposed to fat; exercise programs should be
directed at building your cardiopulmonary reserve capacity instead of
breaking it down; and screening tools should be directed at measuring
oxidation and inflammation of the arteries, not your cholesterol level.
I know that each of these three goals can be accomplished. What's
more, doing so is easier than following the advice of the AHA.
Sticking to a low-fat diet is tough. But there's no reason to deny
yourself food that you like. The only rule of my diet for heart health is
that the food must be natural.
Likewise, a program that involves pounding away on a treadmill for an
hour at a time is hard to stick to. Some people have difficulty finding
the time. And when older people try this exercise, it makes them
chronically tired. When I tell them that to strengthen their heart, they
shouldn't exercise for more than 20 minutes at a time (and that six
minutes is enough to help), compliance is high.
Finally, there's this: Although most patients using them aren't aware
that their cholesterol-lowering drugs are causing them to feel feeble
and achy, they are delighted with their increased energy when they
switch to alternatives. Not only that, but we have compelling evidence
that the best predictor of heart-disease risk is not cholesterol at all but
homocysteine -- and lowering your homocysteine level is much easier
(and safer) than lowering your cholesterol level.

BEWARE OF WORTHLESS KNEE SURGERY
According to Dr. Al Sears, new studies show that two surgical
treatments for arthritis of the knee -- arthroscopic lavage (done by
incision) and debridement and tidal irrigation (done with a needle) --
don't work. In the studies, "sham surgeries" were performed on
control groups of patients. All patients received an incision or needle
insertion and a tranquilizer, an oxygen mask, and an I.V. when

14
appropriate. But only half of each group actually received the
surgeries. The studies were blinded so that neither patients nor
operative staff knew who had received the real surgeries. Yet, after 3-
month, 6-month, and 12-month postoperative assessments, there was
no difference in function, swelling, or pain between those who had
surgery and those who didn't.

ARE YOUR TEETH POISONING YOU?
Do you suffer from fatigue headaches vision problems
depression dizziness skin problems memory loss metallic
taste in your mouth gastrointestinal problems? If so -- and if your
symptoms have not responded to treatment -- you should consider
having your "silver" fillings removed and replaced by another material
(bonded resin ceramics are best). So says Dr. Al Sears.
Silver amalgam fillings contain mercury -- a very toxic substance. And
though the American Dental Association (ADA) insists that mercury
fillings are safe, fact is that they do release mercury vapors. And this
continuous low-level mercury exposure could be causing your medical
problems.

GOOD FOR YOUR HEALTH: BONING UP ON THE TERMS
Dr. Al Sears believes that like most things in medicine, the world of
bone health has its own terminology.
Bone Mineral Density (BMD) is a standardized measurement of how
solid the bones are. Osteoporosis is defined with BMD T-Scores.
Your T-Score compares your BMD to that of young and healthy
individuals. It is measured in standard deviations from the norm.
"Osteoporosis" literally means "holes in the bones." It is a diseased
condition of exceedingly depleted bone strength and density,
causing susceptibility to fractures.
"Osteopenia" literally means "thin bones." It is milder than
osteoporosis.
Fracture is the medical term for a broken bone. In a "pathological"
fracture, there is no trauma. The bone becomes so weak that it
snaps with normal activity.




15

ANOTHER REASON TO INCLUDE MORE FISH IN YOUR DIET
According to a four-year study of more than 800 elderly volunteers
(recently published in the Archives of Neurology), those who ate fish at
least once a week cut their risk of developing Alzheimer's by 60%!
To enjoy its many health benefits, Dr. Sears recommends that you eat
fish at least twice a week or supplement with fish oil daily. (He tries to
make fish the main course of at least one of his meals every day.)

THE TRUTH ABOUT EGGS
First and foremost, eggs do not cause heart disease. In fact, there was
never any evidence they did. They don't even raise your blood
cholesterol. Of course, eggs contain cholesterol. The developing
embryo needs it to produce sex hormones -- and so do you.
Here's the rest of what you need to know about eating eggs:
Eggs may be the only 100% complete food. Egg yolks have all of the
required fat-soluble vitamins (A, D, E, and K), iron, and heart-healthy
omega-3 fat. The whites have all the water-soluble B vitamins and --
cooked or raw -- are the source of the highest-quality protein on the
face of the planet, with all the amino acids you need in exactly the
ratios you need.
Raw eggs are an excellent source of the essential fatty acid DHA
(docosahexaenoic acid), which can ease hypertension, depression,
problems with brain function, heart disease, arthritis, diabetes, and
cancer. Unfortunately, DHA (and other nutrients and proteins) collapse
in the cooking process.
Raw eggs are safe to eat. I do it myself and have been recommending
it for 30 years. You absorb a raw egg in as little as 30 minutes, while it
takes two to four hours to digest a cooked egg. People are afraid of
salmonella poisoning, but I have never seen a case that came from
eggs. The U.S. Department of Agriculture estimates that only
0.00003% of eggs produced in the United States have salmonella
bacteria -- a very tiny percentage. Still, I recommend that you eat
locally farmed organic eggs and that you wash them well before
cracking.
I've read that eating cooked (though not raw) eggs every day can lead
to allergies, while eating them raw won't. I don't know of any hard
proof that it's true, but I believe it can be the case for a small minority
of people. The symptoms are the same as for other food allergies:
stomach pain, abdominal cramping, diarrhea, flushing, itching eyes,

16
and nasal congestion. A severe food allergy can advance to whole-
body itching and even hives.
You can find out if you have an egg allergy by having your doctor
check your blood for antibodies to egg protein. Or, on your own, you
can see if the symptoms come on within a few hours after you eat
eggs and if they are absent when you don't eat eggs.
Adding raw eggs to your diet is very easy. The simplest way is to add
a raw egg to a protein shake in the morning. If you are a little
hesitant, add a small amount of the egg the first few days. Then,
progressively add more as you get more comfortable with it.
You can also just drink the egg. This is the quickest way. My father
liked to punch a hole in the eggshell and suck it dry. I prefer to crack it
into a glass of water, stir, and gulp it down. The texture may be a little
daunting at first. Just think of it as an oyster.
To avoid any possible problem with raw eggs: (1) eat only cage-free,
hormone-free eggs, (2) don't eat the egg if the shell is cracked, (3)
eat only eggs that roll "wobbly," (4) do not eat the egg if it smells at
all, and (5) eat only eggs that have a gel-like white and a firm, round
yolk.

10 WAYS TO SLOW THE AGING PROCESS
Anti-aging really is possible. In labs and medical clinics throughout the
country, new discoveries continue to allow us to understand and
intervene in the aging process. For example, scientists have created
fruit flies that live 250% of their normal life spans and have made old
human cells behave like youthful ones again.
Though you can't prevent time from passing, you can take advantage
of these recent scientific advances to help you live longer:
1. Keep your homocysteine low.
High levels of homocysteine correlate strongly with most degenerative
diseases of aging, especially heart attacks and strokes. Your doctor
can test your homocysteine with a simple blood test. If it's too high,
it's easy and inexpensive to lower it by taking a good B-complex
supplement that includes 500 mcg of B12, 800 mcg of folic acid, 25
mg of B6, and 25 mg of B2 (riboflavin).
2. Eat less.
Make every meal count. Make sure each meal provides the nutrients
you need, especially protein. Watch your starches. And don't
overindulge. For this to be most effective, you must reduce your

17
calories to about two-thirds of what it takes to maintain your normal
weight. Initial weight loss tapers off as your metabolism adjusts to a
lower metabolic rate.
3. Exercise.
Physical activity can prevent or delay the onset of hypertension,
obesity, heart disease, falls, and osteoporosis.
4. Get plenty of antioxidants in your diet.
A diet rich in antioxidants will prevent free-radical damage of vital
organ systems. So enjoy a glass of antioxidant-rich Bordeaux and eat
lots of berries.
5. Supplement with vitamin C -- at least 1,000 mg twice a day.
6. Supplement with CoQ10.
This nutrient is your armor against heart disease. Don't worry too
much about your overall cholesterol. Having a high CoQ10 level and a
low homocysteine level will keep you out of the ER.
7. Get lab results.
In addition to having your doctor check your homocysteine, have him
check your testosterone, estrogen, CoQ10, and HGH. Follow a natural
treatment regimen to correct imbalances.
8. Consider supplementing with HGH.
Growth hormone injections, carefully monitored by a physician, can
directly reverse some aging effects. They can improve muscle strength
and mass, reduce wrinkles and sagging skin, and decrease joint pain
and inflammation.
9. Detox periodically.
To maintain their optimal function, I recommend detoxifying your
blood and liver four times a year.
10. Don't worry, be happy.
A study of 1,500 centenarians found that their diets, activity levels,
and even smoking habits varied widely. But that nearly all of them
possessed a good sense of humor and didn't waste time worrying.





18
IT'S GOOD TO KNOW: HOW TO KEEP YOUR BONES STEEL
STRONG
Americans suffer more than 1.5 million broken bones every year and
300,000 broken hips. More than 25% of people with broken hips
develop complications and die within one year of their injury.
If that doesn't motivate you to take action to keep your bones strong,
I don't know what will.
According to Dr. Al Sears, editor of Health Confidential for Men,
calcium supplements may not be very helpful. There have been no
long-term studies proving that they work any better than a placebo.
Instead, here are Dr. Sears' recommendations:
Eat fish, dark-green vegetables, and dairy products.
Do calisthenics and weightlifting.
Take 400 IUs of Vitamin D every day.
Have your doctor monitor your testosterone and DHEA levels.

QUICK RELIEF FOR A SUNBURN . . . FROM AN UNEXPECTED
SOURCE
To relieve the pain of a mild sunburn, look no further than your
refrigerator. Simply cut a strawberry in half and rub it on the affected
area.

THE CAUSE OF -- AND CURE FOR -- HEARTBURN
Heartburn has nothing to do with your heart. It gets its name from the
location of the discomfort. You get heartburn when small amounts of
stomach acid leak into your esophagus (the long, narrow tube that
leads from your mouth to your stomach). Usually, this happens
because you ate too much or ate food that was too spicy or greasy.
Natural remedies for heartburn include mustard, licorice, papaya,
honey, and mint.

CATNIP ISN'T JUST FOR CATS
As we all know, catnip, a member of the mint family, gives cats a
harmless "high." Though some felines seem to be immune, about 80%
of them (including lions, pumas, and leopards) react to the intoxicating
smell that the essential oils in the plant give off when the animal bites,
chews, rubs against, and rolls in it.

19
But catnip is also a natural remedy for several human ailments. When
made into a tea, it promotes sweating and is beneficial for fighting
colds, the flu, fevers, and infectious childhood diseases. It is soothing
to the nervous system and calming to the stomach. It helps with
flatulence, diarrhea, colic, and even morning sickness. And it is
sometimes used as an enema to cleanse and heal the lower bowel.

AN OLD CURE FOR A SORE THROAT
If you have a sore throat, try this old German cure: Steep one or two
teaspoons of dried sage leaves in a cup of boiling water for 10
minutes. Drink it as a tea or gargle with it after it cools. Sweeten with
a bit of honey, as it may be bitter.
YOUR BODY'S "RED-LIGHT" WARNING SIGNALS
According to Dr. Neal Shulman of Emory University, these six
symptoms require urgent attention:
1. Unexplained weight loss and/or loss of appetite.
2. Slurred speech, paralysis, weakness, tingling, burning pains,
numbness, and confusion (possible stroke).
3. Black, tarry stools (ulcer or cancer).
4. A headache accompanied by a stiff neck and fever (meningitis).
5. A sudden, agonizing headache (aneurysm).
6. For women, vaginal bleeding after menopause; for men, a lump in
the testicle (cancer).
Shulman, author of Your Body's Red Light Warning Signals, says that if
your doctor tries to dismiss any of these signs as minor annoyances,
here's what you say: "I want you to write on my chart that you
refused to prescribe tests."

ROYAL JELLY: THE FOOD OF QUEENS
Royal jelly is a natural tonic that's loaded with B vitamins, minerals,
and protein. In the hive, this nutrient-rich elixir is fed only to the
queen bee -- and she lives 60 times longer than the other bees. And,
speaking of queens, it is said that Britain's entire royal family starts
each day with a healthy dose of the stuff.


20
CUT THE CARBS AND DECREASE YOUR CANCER RISK
Until recently, most studies of low-carb diets have examined the
effects on heart disease and cholesterol levels. But a new joint report
from Mexico's Instituto Nacional de Salud Publica and the Harvard
Medical School shows a significant relationship between diet and your
chances of getting cancer.
Women who ate large amounts of carbohydrates were more than twice
as likely to get breast cancer as those who ate less starch and sugar,
the CDC-funded report announced. The results were published in the
August 2004 issue of Cancer Epidemiology, Biomarkers & Prevention.

WANT TO LOSE WEIGHT? EAT YOUR BREAKFAST
The majority of people who are successful at losing weight and
keeping it off eat breakfast every day. Researchers at the National
Weight Control Registry analyzed data on nearly 3,000 people who had
lost an average of 70 pounds and kept the weight off for a year or
more. 85% of the subjects said they eat breakfast at least six or seven
days a week. Only 4% said they never eat breakfast.

HEART HELP FROM DOWN UNDER
The University of Oslo recently reported that kiwifruit cuts the amount
of fat platelets being pumped around the body, while also thinning the
blood. "Consuming kiwifruit is an effective way of inhibiting blood
clotting and can improve cardiovascular risk profiles in healthy adults,"
said lead researcher Professor Asim Duttaroy. In his study,
consumption of kiwis lowered subjects' trigylceride levels by an
average of 15%.

HOW TO KEEP YOURSELF FROM SHRINKING AS YOU AGE
The biggest fear many men have about aging is the possibility of
getting shorter. If that sounds like you, you'll be happy to know that
natural-health expert Dr. Joseph Mercola believes there are several
preventative measures that can help.
1. Eat plenty of vegetables. They are full of pH-normalizing
biochemicals designed to improve the health of your bones.
2. Take cod liver oil. Not only is this full of vitamin D that will help
you absorb plenty of calcium, but the omega-3 fats in it will improve
your omega 6:3 ratio -- and that has a very powerful influence on
bone health.

21

3. Add more vitamin K to your diet or take a good vitamin K
supplement. Vitamin K acts as the glue that puts the calcium into
your bones. Food sources of vitamin K include cabbage, cauliflower,
spinach, and other green leafy vegetables, cereals, and soybeans.
4. Avoid drugs like steroids, which actually worsen your bone strength
over time.

MY NO. 1 MEMORY FITNESS TECHNIQUE
My wife is much better than I at remembering dates. (Come to think of
it, she's much better than I at almost everything.) Not just birthdays
and anniversaries, but what year so-and-so got married, how old
Elsie's eldest is, etc.
A trick she uses naturally can be practiced by those of us who have
little or no natural talent. It's called "time association." Here's how you
do it.
Make a list of at least one major date for each five-year segment of
your life. The event can be personal or public. For example:
1950: I was born.
1956: I moved from Brooklyn to Long Island.
1963: John F. Kennedy was assassinated.
1968: I graduated from high school.
Now, whenever you encounter a new date you want to remember,
"enter" it in your memory by observing how it fits into your pre-
established chronology. For example, if my anniversary were 1969, I'd
think: "One year after graduating high school."
This is a simple system but amazingly affective. Start with a list of 10
or 20 dates, and before you know it you'll have 100 dates firmly
planted in your brain.

A NEWLY DISCOVERED HEALING BENEFIT OF ALOE
For thousands of years, gel from the leaves of the aloe vera plant has
been used to treat burns, minor cuts, and even constipation. But now
studies at Mahidol University in Thailand suggest that it can also have
positive effects on health concerns related to type 2 diabetes, such as
the regulation of blood sugar, triglycerides, and serum cholesterol
levels. To drink it, mix the aloe gel with tomato or vegetable juice. It's
also available in liquid form.

22

WHEN IT COMES TO MEDICAL ADVICE, ALWAYS BE SKEPTICAL
In the mid 1980s, there were about 10,000 people in the U.S.
suspected of practicing medicine with phony medical degrees. Since
then, the number has probably gone up.
No, I'm not saying your doctor is a phony. Even so, when it comes to
relying on his advice, don't. That's my jaundiced view after having
been in the health-publishing business for 10 years. Most GPs are too
busy rushing through patients to be able to keep up with current
medical knowledge -- an impossible task for a generalist. Specialists
are like highly trained mechanics. They have made their reputation
doing a certain operation reasonably well and they'll just keep doing
that same thing so long as it will make them money. Of the dozens of
doctors I've worked with over the years, I've trusted the advice of only
a few.
Based on that, here are my recommendations:
When it's important, get a second opinion.
Be leery of chiropractors, faith healers, and alternative
practitioners.
Be just as leery of conventional doctors, especially when they are
recommending drugs or surgery.
Do your own research.
Don't be afraid to ask questions.
When you have a bad feeling about a doctor, dump him.

A REALISTIC APPROACH TO WEIGHT LOSS
Sally has an ambitious weight-loss goal for 2008. She is planning on
losing 40 pounds. In breaking it down to monthly goals, she said she
figured she'd lose four pounds a month for 10 months and then
celebrate in October. If she fell behind a little bit, she'd have two
months to catch up.
That is good thinking, but I suggested the following adjustment.
Rather than an even four pounds per month, she should plan to lose
weight more realistically. For example, she could shoot for six pounds
in the first three months, five pounds for the next three, three pounds
for the next two, and the final pound in the ninth month.
That kind of approach corresponds better to how your body actually
works. You'll take off more weight in the beginning -- when your new

23
eating and exercise programs are having the greatest impact -- and
then give yourself more time to settle into a stable routine for the rest
of your life.

ONE SURPRISING BENEFIT FROM SLEEPING ON YOUR
STOMACH
You can reduce your blood pressure by sleeping on your stomach.
That's what a study at Ehime University School of Medicine in Japan
reported.
A group of 271 men had their blood pressure taken, both lying on their
backs and on their stomachs. In almost all cases, the overall blood
pressure dropped significantly when they were face down.
Whether the drop in blood pressure was more than temporary, the
study couldn't determine. But if you or someone you know has high
blood pressure, you might want to talk to your doctor about these
findings.

THE SOUR SIDE EFFECTS OF SUCRALOSE
If you use the artificial sweetener sucralose because you think it's a
safe alternative to sugar and aspartame, you might be in for some
sour news. Sucralose, which is created by adding chlorine molecules to
sugar, has been shown to have some rather sour side effects.
There have been many independent human tests regarding the long-
term safety of this product, and that's reason enough to be wary. But
there was a study of its effect on rats that was published in the FDA's
Federal Register. It showed that rats that were given sucralose
experienced shrunken thalamus glands, enlarged livers and kidneys,
reduced growth rate, reduced red blood cell count, aborted
pregnancies, and diarrhea.
If you're looking for a safe way to satisfy your sweet tooth, consider
all-natural stevia extract. Stevia is made from the leaves of a South
American plant. It's non-glycemic, contains no calories, and -- after
hundreds of years of use -- has no known side effects. It might seem
expensive by volume, but it's hundreds of times sweeter than sugar,
so a little goes a long way. You can find stevia in any health food
store.




24
WANT TO LOSE WEIGHT? ADD SOME ALMONDS TO YOUR DIET
You may have heard that nuts are fattening. But in fact, nuts can be a
great weight-loss food. For one thing, they digest slowly and therefore
satisfy your hunger longer. Not only that, nuts are a source of
monounsaturated fats - and most nutrition experts believe that these
fats (which are found in olive oil and almonds) actually help people
lose fat, improve insulin resistance, reduce cholesterol, and lower
blood pressure.
Researchers in California conducted a study of overweight and obese
subjects. Half of the participants consumed 84 grams of almonds each
day, and the other half did not. Both groups consumed the same
amount of calories. The result? Those in the group that ate almonds
achieved substantial decreases in weight, fat mass, body water, and
blood pressure, as compared to those who did not eat almonds.

What Every Man (and Woman) Should Be Able to Do in an
Emergency
Most people who exercise regularly and eat a healthy diet do it
because they want to enjoy a long life, they want to improve their
appearance, and, in the case of exercise, relieve stress. But there's
another important reason to keep yourself in peak physical condition.
In a recent issue of his daily e-zine, THB contributor Matt Furey quoted
fitness pioneer Earle Liederman, who wrote:
"Every man should be able to save his own life. He should be able to
swim far enough, and run fast and long enough to save his life in case
of emergency and necessity."
How do you know if you have enough functional strength and
endurance to save yourself (or someone else) in an emergency?
According to Liederman, you should be able to:
swim at least half a mile
run at top speed at least 200 yards
jump over obstacles higher than your waist
pull your body upward by the strength of your arms 15 to 20
times.

THE SEDENTARY LIFESTYLE OF TODAY'S YOUTH
Football in the backyard ... kickball in the street ... sweaty games of
"capture the flag" with every kid in the neighborhood taking part.
These are all memories of my youth. When school was out, the last

25
place we wanted to be was inside. But today, with computers and TV
replacing outdoor activities, a majority of today's kids are already on
the road to developing weight issues and degenerative disease.

British researchers at the London Sports Institute recently monitored
the activity levels of 4,500 11-year-olds. The children were outfitted
with sophisticated motion sensors to monitor their activity. The study
found that nine out of 10 of these children are not doing enough
exercise to ensure that they grow into healthy adults.

GLUCOSAMINE ... CAN IT REALLY HELP OSTEOARTHRITIS?
20 million Americans suffer from osteoarthritis, often caused when the
cartilage that cushions joints wears down over time. For years,
European doctors have prescribed glucosamine for osteoarthritis, and
it is one of the more popular supplements in America.
But does it work?
A new long-term study published in the Lancet found that those with
mild-to-moderate knee arthritis who were taking 1,500 mg of purified
glucosamine had less pain than those in a placebo group. X-rays also
showed that the arthritis progressed slowly if at all in those taking
glucosamine, while those in the placebo group continued to lose
cartilage.

Although this study alone is not conclusive, it appears that
glucosamine is effective for relieving the pain and progression of
osteoarthritis. And unlike prescription and over-the-counter pain
medications, these benefits come without adverse side effects.

LYING YOURSELF INTO A BETTER MOOD
I was talking with some friends about what it takes to pull yourself out
of a funk and get back into a good groove. That reminded me of an
experience I'd had during my Dale Carnegie training.
I don't remember how it came up in our group discussion, but I had
complained that when I arrived home at night I was disappointed to
find my wife and children glum and taciturn. It seemed to me that
after Dad had spent his day slaving in the office, he deserved a little
good-natured appreciation on his return. In my mind (I hope I never
articulated it, though I might have), I compared my family unfavorably
to the Cleaver family of the "Leave It to Beaver" TV show. Mr. Cleaver

26
always had his chair and slippers waiting for him when he got home,
the wife and kids around him to cheer him up.
One older and wiser person in our group asked me how I felt about the
situation. "Oh, I dread going home," I said. She suggested I remedy
the problem by changing my coming-home behavior. "You can't really
control what other people feel and do," she said. "But you can control
yourself."
Against my curmudgeonly instincts, I followed her advice. Every night
for a week, I forced myself to come into the house bounding with
energy. I greeted my family with a raucous "Hello! How's everybody
doing!" and continued to pretend I was in a good mood, even if they
weren't.
A funny thing happened as the week passed. Actually, two things.
First, my objective was magically achieved. Each day, they became
less morose. By Friday, they seemed genuinely happy to see me.
Another thing happened too. I found that I myself was happier when I
came home.
It didn't take me long to figure out what my Dale Carnegie mentor
already knew upon hearing my complaint: The gloomy looks I was
being greeted with were not the faces of gloomy people but the way
generally happy people looked and felt when they had to deal with
grumpy old me.

SORE BACK? HERE ARE 3 EASY STRETCHES YOU CAN DO AT
YOUR DESK
After hours and hours of sitting at your desk, do you get a stabbing
pain between your shoulder blades and a dull ache in your lower back?
Here are three easy stretches that can improve your posture, increase
your circulation, and help alleviate the discomfort.
1. Place your feet hip-width apart and flat on the floor. Hips
should be level and facing forward. Place your left hand on the
outside of the right knee and, while twisting to the right, gently
pull on the outside of your right knee. Place your right arm over
the back of your chair. Breathe deeply as you twist your head
around over your right shoulder. Repeat on the other side.
2. Sit facing forward. Place your left hand over the top of your
head just above your right ear. Gently pull your head down to
your left shoulder. Be sure to keep your right shoulder down for
a full stretch. Repeat on the other side. (This stretch is especially

27
good if you are on the phone all day. You should also consider a
headset.)
3. To stretch the lower back and release overall body tension,
start by pushing your chair away from your desk. Then face your
hips and feet forward, and open your knees a little wider than
shoulder-width. Inhale deeply, draping your body between your
knees. Reach your hands through your knees and slightly under
the chair. Breathe deeply, allowing your body to melt further into
the stretch. Finally, to release the neck, nod your head "yes" and
shake it "no."
Do these stretches slowly, three or four times a day, holding each one
for 30 seconds to a minute. (Use an egg timer to remind you to take
your stretching breaks.). Do this regularly and your "normal" aches
and pains should subside.

CANARY IN THE COAL MINE
Birds are highly sensitive to toxic fumes. In fact, before delicate
sensors were used to monitor air quality, miners would bring a canary
in a cage into the mineshaft with them. When the canary fell off its
perch, the miners knew it was time to evacuate.
In recent years, thousands of pet birds have died as a result of being
exposed to a different kind of air pollution - from what has been called
Teflon toxicosis. It is caused by dangerous particles and gasses that
are emitted when Teflon-coated pans and ovens are heated - overly
heated, according to DuPont. The company has always maintained that
Teflon should not be used with high heat. Even so, the death of many
of these birds occurred when the products were being used normally.
Here's what you need to know to protect the health of your family
(and pets):

DuPont's studies show that Teflon will break down and release
toxic particles at 446F.
At anything over 680F, Teflon will release at least six toxic
gasses, including two carcinogens and a chemical lethal to
humans, even at low doses.
Allow the pan to reach 1000F, and non-stick coatings will
release two known chemical warfare agents.
If you choose to cook with Teflon, do NOT pre-heat the pan, and never
allow the fluids in the pan to completely cook off. Also, be aware that

28
many ovens are Teflon-coated and the self-cleaning mechanism can
raise the temperature well over 500F.

CUT YOUR EXERCISE TIME IN HALF... AND GET BETTER
RESULTS
In his most recent book, The Doctor's Heart Cure" Dr. Al Sears outlines
a formula you can use to get the greatest cardiovascular benefits from
your favorite exercise regimen. The formula has been trademarked as
PACE - Progressively Accelerating Cardiopulmonary Exertion.
"Progressively" means that you do a little more this week than you did
last week. But it doesn't necessarily mean that you should work out
longer. As Dr. Sears says:
"In the belief they are building a stronger heart, many people increase
the duration of their exercise as they become more capable of
exercising longer. But think about it! Your heart already has the
ultimate endurance challenge - it must beat all the time, even when
you're sleeping. Instead of working longer, strive to condition your
heart to pump more blood faster and harder for a short period of
time."
In other words, when you accomplish the same amount of work in
increasingly shorter periods of time, you will automatically dial up your
intensity. At the same time, you'll be decreasing the amount of time
you spend exercising.

THE CARDIO MYTH
Most fitness books and magazines will tell you that the way to shed fat
is to increase the time and distance that you exercise. While
endurance exercise does burn a lot of calories, it is not the best way to
decrease body fat.

During moderate-intensity exercise, the body burns fat for energy. And
by engaging in that type of activity over and over, you are effectively
telling your body that you need that fat. So, to prepare for the next
time it is called on to repeat the activity, your body will store more fat.

Conversely, when you engage in short bursts of high-intensity
exercise, your body uses glycogen stored in the muscle tissues for
energy. Over time, this conditions your body to store energy in the
muscles - rather than as fat. Exercising this way will also cause you to
burn more fat during your recovery period, as the glycogen in the
muscles is restored.

29

Consider this study performed by the University of Quebec. One group
of exercisers cycled for 45 minutes without stopping. Another group
exercised for short bursts lasting from 15 seconds to over a minute,
with rests in between. The long-duration exercisers burned more
calories, but the short-duration exercisers lost more fat. In fact, nine
times more fat for every calorie burned.

This is why many endurance athletes have body fat percentages
ranging from 10% to 20%, while sprinters have a well-muscled
physique and usually carry only 4% to 8% body fat.

If you want to increase the health and strength of your heart, you
don't need to spend hours on a treadmill or run for miles and miles. In
fact, doing that can be counterproductive.

Endurance exercise actually makes the heart, lungs, and muscles
smaller, so they can perform longer with less energy. But what you
gain in efficiency, you lose in reserve capacity. In other words, while
you might be able to handle an hour-long jog, you compromise your
ability to produce bursts of energy. In your later years, it is this
reserve capacity that provides protection from heart attacks.

So if you want to improve the health and strength of your heart, focus
on short intervals of intense exercise punctuated by brief periods of
recovery.

FIGHT THE FLU BY STAYING HEALTHY
You can reduce the chances that you'll get the flu by getting
vaccinated. That is often difficult to do in years when so little vaccine
is available.
Apart from that, the best way to avoid the flu (or reduce the severity
of it if you get it) is to keep your immune system as strong as possible
by:
Eating well, with a diet consisting of fresh vegetables, grass-fed
beef, fresh fish, etc.
Doing regular exercise. (Short, intense workouts are best.)
Taking supplements. (Antioxidants are key.)
Getting plenty of sleep on a regular basis.


30
FITNESS TIPS FOR TRAVELERS
A few ideas that I've gathered from reading, from fellow travelers, and
from trial and error:
Other than a glass of wine or beer with dinner, don't drink on the
plane. It will dehydrate you, which may give you a headache.
(And besides, only obnoxious, loud people drink heavily on
planes.)
Force yourself to exercise while you're away from home.
Although I exercise like crazy when I'm in my regular routine, I
find it very difficult to exercise when traveling. I've gotten better
recently by making it easier. My new routine is 10 minutes of
yoga movements in the morning (before showering), and 10
minutes of Hindu squats and push ups in the early evening
(before dressing for dinner). By asking less of myself, I've been
able to do more.
Eating well is another challenge when traveling. Between the
rush, the junk food that's being pushed at you during meetings,
and the tendency to have breakfast, lunch, and dinner meetings,
I tend to put on weight. The only solution I've found is to stick to
a zero-carb diet until dinner. It doesn't work all the time (it's
tough to keep saying no to those cookies), but when I fail I don't
worry about it. I know I'll take the extra pounds off right away
when I get back.
Get some sunshine. It's easy to get into a routine where you are
out of the sun for a week when traveling for business. That's not
good for you. Schedule some time to get out and walk in the sun
every day.

OKAY ... WHO DOESNT HAVE TIME TO EXERCISE NOW?
What if you could get the same results with six minutes of cardio
exercise each week, as opposed to six hours? Well, if recent research
is any indication, you can.

In a study published in the Journal of Applied Physiology, 23
reasonably fit men and women were timed to see how fast they could
cycle 18 miles. They were then divided into three groups. One group
cycled two hours a day at a moderate pace. Another group biked 10
minutes a day in one-minute bursts. The third group biked for a total
of two minutes a day - an all-out sprint for 30 seconds, followed by
several minutes of rest (repeated four times).

31
After two weeks, the subjects repeated the 18-mile test - and all of
their times improved to virtually the same degree. Additional tests
showed that their muscle enzymes (essential for preventing diabetes)
and the ability of their muscles to absorb oxygen also improved to the
same degree.
Granted, this is a small study. But it does show that you can reduce
your workout time (and get the same or better results) if you're willing
to endure some discomfort.

WHY IS THE LIFESPAN OF AMERICANS DECREASING?
Improvements in sanitation, nutrition, and medical science have been
responsible for steady increases in longevity throughout modern
history. This has been the case for virtually every country on earth,
and it's a trend that's likely to continue - except in the United States.
According to a University of Illinois study published in the New England
Journal of Medicine, the average American's lifespan could decrease by
as much as five years in the coming decades. In the words of the
author of the study, S. Jay Olshansky, "This is not based on
speculation ... or unforeseen events, it is based on the future of
American health that we can observe today among the very people
who will express the health and life expectancy of the future: today's
children."
But, how could this be? After all, the U.S. leads the world in the
development of "wonder" drugs, high-tech surgeries, and technology
for the early detection of disease.
It's because we're too fat. More than 60% of adults and 30% of
children are overweight or obese, putting themselves at a higher risk
of cancer, diabetes, heart disease, and a variety of other illnesses.

DRINK DIET DRINKS ... AND GAIN WEIGHT!
During the past two decades, the number of people who use artificial,
no-calorie sweeteners has more than doubled. At the same time, the
prevalence of people who are overweight and obese has also increased
dramatically.
Here's even more evidence that diet drinks can make you fat:
The International Journal of Obesity published a study showing that
when a group of rats drank an artificially sweetened liquid, they
consumed three times more calories than another group of rats that

32
did not get the sweetened liquid. Both groups had the same access to
food.

3 GOOD REASONS TO EAT ORGANIC FRUIT AND VEGETABLES
Studies show that organic foods have higher levels of vitamin C and
other antioxidants than foods grown with pesticides. One theory,
advanced by Charles Benbrook and some other scientists, is that
plants that have to fight off pests naturally produce more antioxidants
to get the job done. A second possibility: Organic crops grow more
slowly and can absorb more nutrients from the soil.
The increase in antioxidants appears to be about 30%. That's not
enough to justify the higher price you'll pay for organic food, argues
Robert Davis of the Wall street Journal. He says you are better off
paying less and eating more to make up for the difference.
But eating more means more calories - usually not a good thing. And if
you are concerned about the toxic effect chemical pesticides might
have on your body, organic is the way to go.
For me, the best reason to go organic is taste. Plants grown without
the assistance of chemicals are much tastier than their mass-
manufactured cousins. Yesterday, Charlie brought in one of the
tomatoes he'd grown in his yard. It was amazingly delicious. I haven't
tasted a tomato that good since I was in Italy. A few slices made a
luxurious meal. Compare that to the tasteless, bounce-them-off-the-
floor-without-damage variety you buy in the supermarkets.

A HEALTHY DIET HELPS PREVENT SKIN CANCER
A National Academy of Sciences study showed that by changing the
ratio of omega-6 fats relative to omega-3 fats in your diet, you can
significantly reduce your risk of skin cancer.
Both of these fats are essential for health. Ideally, the ratio should be
1:1. However, the typical American has a ratio of omega-6 fats to
omega-3 fats ranging from 20:1 to as much as 50:1. This is a result of
a diet that is high in corn, soy, canola, and other unsaturated oils, as
well as corn-fed meats.
When sunlight hits omega-6 fats, it can convert them to cancer-
causing molecules. And if you are not healthy, these cells can go on to
develop into cancer. It is actually sunburn in conjunction with excess
omega-6 fats that increases your risk of skin cancer. This cancerous
transformation doesn't happen with omega-3 fats.

33
The best sources of omega-3 fats are fish oil and cod liver oil.

HOW YOU CAN HELP THE ER DOCTOR SAVE YOUR LIFE
About five to eight million Americans complaining of chest pain enter
emergency rooms each year. Of that number, about 1.5 million are
having heart attacks. And according to various studies, it's estimated
that between 2% and 5% of those cases (or at least 11,000 per year)
are misdiagnosed - sometimes with fatal consequences.
Here's what you can do to make sure this doesn't happen to you:
1. Don't act tough and understate the seriousness of the
discomfort you're feeling.
2. Be forthcoming about your personal history - diabetes,
hypertension, bad cholesterol, or heart disease in your family.
Don't hide anything. If you smoke, admit it. (Medical history is a
key component of good diagnostics.)
3. Make sure you tell both the triage nurse and the doctor
everything. If one misses an important detail about your
condition, the other might pick it up.
4. Ask for an ECG (electrocardiogram) if you are concerned - but
recognize that this test only picks up on about half of all heart
attacks. So don't let anyone in the emergency room tell you that
if your ECG is good, your heart is good.
5. Make sure your doctor reads the ECG itself and not a
computerized analysis of it. The computerized reports are even
less accurate than the actual ECGs.
6. If you've had a previous ECG, let your doctor know and ask
him to compare the two. This makes a correct diagnosis much
more likely.
7. Sometimes, a doctor may give you a gastrointestinal
"cocktail" if he thinks your chest pain is related to a digestion
problem. But just because the pain abates after taking the
cocktail doesn't mean you didn't have a heart attack.
8. Even if symptoms disappear, consider a follow-up with a
cardiologist.





34
EAT MORE TO LOSE MORE (WEIGHT, THAT IS)
If your goal is to lose weight this year - whether 5 pounds or 50 - you
should NOT go on a diet. Dieting fails for more than 9 out of 10 people
- for two very simple reasons.
First, most "diets" focus on restricting the amount of food you eat. And
unless you enjoy being in a perpetual state of hunger, you won't stick
with it. Plus, by restricting calories, you send a signal to your body
that you are starving. This sets off a survival mechanism that slows
down your metabolism and causes your body to hoard what you eat
and store it as fat. With a decreased metabolism, you're bound to
regain the weight - and then some - when you begin to eat normally.
If you want to lose weight - and keep it off for life - you should eat
smaller meals more frequently. And you should focus on eating more
of the right foods. This will raise your metabolism naturally. It will
send a signal to your body that there is no emergency - that it is okay
to release fat.
So ditch the foods that add to your belly and detract from your health,
and keep your kitchen (and your workplace) well stocked with
nutritious foods and snacks. I make it a point to always keep fruit,
yogurt (unsweetened ... I just add a little stevia and berries),
almonds, sardines, peanut butter, and celery around. I also spend
some time every few weeks to make healthy meals that I can freeze in
individual portions. That way, when I don't have time to prepare a
meal, I always have a healthy lunch or dinner ready to go.
If one of your New Year's resolutions is to lose weight, don't plan to do
it by dieting. Stop starving yourself ... and lose the weight forever by
eating more of the foods that Mother Nature intended for you to eat.

IT'S GOOD TO KNOW: HOW TO FIGHT THE WINTER BLUES
Sure, the days are getting gradually longer. But we are still smack into
winter, and the short days and long nights are taking their toll on
many. Approximately 20% of Americans suffer from Seasonal Affective
Disorder (SAD) - depression that seems to be brought on by a lack of
exposure to sunlight. Short of moving to Australia between December
and March, what can you do to combat this dismal affliction?
Amanda Onion of ABC News has several ideas. For instance, you can
stave off milder forms of SAD by taking walks outside ... or simply
changing your light bulbs. Down East Magazine reports that full-
spectrum lights - the type that give off a bluish glow - reflect a broad

35
range of colors similar to daylight and may help people who suffer
from slight seasonal depression.
Two other ways to beat back the winter blues:
1. Make sure you're eating well. While the cold and gloom may make
you crave comfort foods (which are usually high in starch, sugar, or
fat), resist the urge and stock up on fresh fruits and vegetables.
2. Wake up early. I have been stressing the benefits of rising early for
years. By being awake as soon as dawn hits the sky, you'll maximize
your exposure to natural light and decrease your chances of falling into
a winter funk.

HOW TO AVOID BECOMING A FAT THIN PERSON
Whether your goal is to lose weight or just "tone up," your objective
should be the same: to lose fat without sacrificing muscle. Otherwise,
you'll just end up as a fat thin person. In past issues of THB, we've
told you exactly how to do this: Base all your meals around a healthy
source of protein and add resistance exercise to your workout routine.
Recent research published in the Journal of Nutrition confirms this
approach.
Researchers at the University of Illinois divided 48 obese women into
two groups. One group was put on a higher-protein diet, while the
other group consumed more carbohydrates. (Both diets contained the
same number of calories.) All of the women walked several times a
week, but the "high-protein" group added two sessions of resistance
exercise.

When the study concluded, the high-protein group had lost an average
of 22 pounds - almost all of it from fat. The women on the high-
carbohydrate diet lost only 15 pounds, and more than two pounds of
that was muscle. In other words, 15% of their weight loss was from
muscle!
Dr. Donald Layman, the author of the study, summed it up this way:
"Both diets work because, when you restrict calories, you lose weight.
But the people on the higher-protein diet lost more weight. There's an
additive, interactive effect when a protein-rich diet is combined with
exercise. The two work together to correct body composition; dieters
lose more weight, and they lose fat, not muscle."

To maximize your fat loss while maintaining or building muscle, cut
back on carbs, base all your meals around a healthy source of protein,

36
and combine interval training with resistance exercise. You won't
believe how quickly your body will respond.